C. Back Squat – 1 set 20 @ 55%
-YES that is ONLY 1 set of YES 20 reps
*we will be doing 1 set of 20 in the back squat on 6 separate days through 2 weeks to stimulate the following squat program; 55% is a very light load yes but start here and build up as indicated through the days

-straps recommended
-2 second pause at launch position/rep
-alternate between B1 and B2

B2. Clean from Launch (Demo here) – 6 sets 3 @ by feel up to no more than 60% clean

-this is a hang clean from above the knee
-anything more than the bar counts as a set

C. Back Squat – 1 set 20 @ 60%
-YES that is ONLY 1 set of YES 20 reps
*remember we will be doing 1 set of 20 in the back squat now 4 more times after today, 1 more time this week, then 3 more next week; stick to the 60% today and we’ll continue to inch up from here

D. Back Squat – 1 set 20 @ 62.5-65%
-YES that is ONLY 1 set of YES 20 reps
*remember we will be doing 1 set of 20 in the back squat now 3 more times after today throughout next week; with the range today of 62.5-65%, go off of how you felt on your last set of 20, as well as how your 1 or 2 warm up sets feel

Coaching/Athlete Consistency Point – Ensure that each exercise taken from the floor with anything more than the bar, specifically speaking of the ones that are not actually exercises performed from the floor, are taken from the floor as they were an exercise from the floor as to take the extra opportunity to reinforce quality positions(ie, the high hang power snatch + high hang snatch should be looked at as snatch dead lift + high hang power snatch + high hang snatch, etc.)

1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

A. Behind Neck Jerk Grip Strict Press + Overhead Squat 6 x 3+3 @ by feel
-any sets with an empty bar will count as working sets
-3 second pause in the bottom of squat/rep
-if unable to do jerk grip overhead squat, step 1 is to elevate heels, then widen hands if still needed…aim to progress hands in elevation down as the sets go
-Overhead shoulder stretch w/plate(Demo here) – 3 reps + 10 second hold in stretch on last rep/set before each overhead squat set(ENSURE elbows are locked; use banded elbows as needed)
-alternate between A and B

-any sets with the bar count as sets; stick with bar or even PVC only if needed
-elevate heels as needed and use progression through sets/weeks

-hold overhead 2 seconds/rep

C. Push Press w/pause in Dip (Demo here) – 4 x 3 @ by feel
-demo video shows exercise with “PEZ” jerk technique(notice head movement,) so whether you use that technique or not, the exercise is the same with or without the head movement
-anything more than bar counts as set
-pause for 2 seconds in bottom of dip; ensure dip is straight(shoulders directly over hips/back perfectly upright with NO arch in back; knees should be forward and out)
-10 wall dips (Demo here) before each set; ensure shoulders, butt, and heels are against the wall and maintain through the dip; FEEL what the whole body does to dip perfectly straight

-pause position=2 second hold in bottom of dip + 2 second hold in split position

Extra Credit

A. Snatch – 4-6 x 2 @ 60-80%
-pause above knee on 1st rep of each warm up set(anything less than 60%) to stimulate/reinforce the position
-High Hang Power Snatch – 5 @ bar before each set, including warm ups(ensure landing is consistent and in line; if jumping forward in this drill and/or regular snatches, then perform this drill with no “jump” meaning do not let your feet leave the floor, though you can extend up onto toes)

-2 to 4 sets here, as well as the percentages are a big range so you really have to read your body here to give it what it needs. If you are feeling tired and the weights feeling a little heavier than you think they should then stay on the lower end of the ranges and use these squats more for recovery for the competition. If you and the weights are feeling good then push it as able up to as much as the high end of the ranges and use as stimulation for the competition.

Saturday(Competition/Test Day)

Warm Up

1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

-this is dependent on how you are feeling, if feeling good and moving and making consistently then you can go up to as much as the 99%(DO NOT take the PR if it is there…PATIENCE), if a little tired then don’t force the 99%, stick to the lower end of the range no problem….PATIENCE!

A1. 5-7 total reps @ 85-99% best in this CURRENT cycle

-BEST in CURRENT cycle is very important here whether it was your best of all time or not

A2. 5 sets 1 @ 85% of heaviest weight used in A1

-1 rep every minute on the minute

B. C&J
-on half of your warm up reps(anything below 75%) pause above knee
-this is dependent on how you are feeling, if feeling good and moving and making consistently then you can go up to as much as the 97%(DO NOT take the PR if it is there…PATIENCE), if a little tired then don’t force the 97%, stick to the lower end of the range no problem….PATIENCE!
B1. 5 total reps @ 85-97% best in this CURRENT cycle
-BEST in CURRENT cycle is very important here whether it was your best of all time or not
B2. 1 set 1 @ 70% of heaviest weight used in B1
B3. 1 set 1 @ 90% of heaviest weight used in B1
B4. 1 set 1 @ 70% of heaviest weight used in B1
B5. 1 set 1 @ 70% of heaviest weight used in B1
-rest 3 minutes between sets B2-B5

A. Behind Neck Split Jerk (Demo here) – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

-Shrug/Heel lift should be simultaneous and controlled and held briefly up top/rep; if you are struggling with quality(timing/coordintion/keeping arms straight throughout/position/etc.) then go back to the “+” or just the “dead lift” portion as neededo for now

-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

C. Clean Lift Off (Demo here) – 3 sets 2-3 reps @ 100-115% best clean
-SEE/READ description on videos for necessary understanding of purpose and expectations of both exercises/combo
-straps recommended
-pause 1 second above knee/Clean Lift Off rep(ensure you pause position is touching top of knee cap with entire foot grounded(NO heels)

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

C. C&J – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

C. Clean Lift Off (Demo here) – 3 sets 2-3 reps @ 100-110% best clean
-SEE/READ description on videos for necessary understanding of purpose and expectations of both exercises/combo
-straps recommended
-pause 1 second above knee/Clean Lift Off rep(ensure you pause position is touching top of knee cap with entire foot grounded(NO heels)

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

D. Front Squat – 5 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

C. C&J – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.